Exercise
Rocket Jump
Also known as: vertical jump, stretch jump, max vertical jump
Rocket Jump is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: medial gastrocnemius and biceps femoris. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible.
- Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Similar exercises
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Split Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
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